Help Please, something is not right

[hoax1]

Hey Guys,



I have been reading through your forumn and find it a amazing source of information that is helping me a lot, I do require a little help to make sure I am on the right path to build muscle if you could give me some advice it would be extremely appreciated.





I am 23 years old and have been lifting four about 4 years on and off and 1 year seriously while watching my diet, and love the sport of budybuilding and feeling fit and strong. I have a background of swimming and iron man training and have always kept fit. I am 5 ft 10in and weight of 91kgs, prob about 14% BF. I am happy with my fat levels but want to build muscle but not sure if I am eating enough and possibly over training so I wll list my diet and routine below:



MON- Chest and Bis

TUES – Running (sprinting up stairs and boxing training 45mins max)

WED – Back and Traps

THUR – Cardio Running (but feel like I should be resting)

FRI – Shoulders and Tris

SAT – Legs morning, sprint/interval training afternoon (45mins max)

SUN – Rest



I do volume training, 4 sets of each exersice 10 – 12 reps with a high intensity, but controlled repititions, I do this because it seems to be working for me and I love the feeling of 10 reps compared to 3 rep range, I can feel the muscle working.





Mon – chest and bis

Flat bench press

Incline dumbell press

Decline dumbell press

Cable flys

Standing barbell curls

Concentrated curls

Dumbell curls with dumbell vertical



Wed – Back and Traps

Deadlifts

Lat pulldown

Bent over T bar Rom

Seated row

Dumbell shrugs



Fri – Shoulders and Tris

Clean and press

Seated dumbell press

Lateral rases

Upright row

Dips

Skull crushers

Cable extensions



Sat – Legs

Dumbell Squat

Hack Squat

Lunges

Leg Extension

Calf Raises









My diet looks like this



7.00 AM – 1 cup oatmeal 4 eggs abd 2 egg whites

10.00AM – ½ cup brown rice a little salad and 3 kangaroo sausages (30g protein no fat) apple

1.00PM – 2 cups green veggies and 3 kangaroo sausages (30g protein no fat) + orange

3.00PM – 1 cup brown rice and can of tuna (40g protein)

4.00PM Bannana + Workout 1HR max

5.00PWO – 1 can of baked beans and can of tuna (40 gprotein)

7.00PM – 2 cups of veggies 300g chicken breast

9.00pm – 250G low fat cottage cheese and 4 egg whites



I do not take any supplements or steroids , I cant as I have depression and anxiety and it aggrivates my condition.



I have been feeling a bit run down and I know something in my diet or training is not right, if you could giveme some advice it would be sooo much appreciated.



Thank you for your time..

[hoax1]

Also i for got to mention i am a estimator and work in a office so i dont use many calories during the days, i dont know my macros or calorie requirements..

[hoax1]

i need a 3500cl diet to bulk as i worked out that my maintance is 3100.. Does this sound right?>

[stevey_6t9]

goota love the kanga bangers. Well ur diet looks pretty gud. id up the carbohydrates a little because of your running and take thursday off dude. have a rest, thats why u mite not be growing

[hoax1]

Kanga Bangers are awesome...
thanks for your advice mate..

[bass]

Kanga Bangers sounds really good...30g protein and no fat sausage! wow...

[Turkey]

Hey Guys,



I have been reading through your forumn and find it a amazing source of information that is helping me a lot, I do require a little help to make sure I am on the right path to build muscle if you could give me some advice it would be extremely appreciated.





I am 23 years old and have been lifting four about 4 years on and off and 1 year seriously while watching my diet, and love the sport of budybuilding and feeling fit and strong. I have a background of swimming and iron man training and have always kept fit. I am 5 ft 10in and weight of 91kgs, prob about 14% BF. I am happy with my fat levels but want to build muscle but not sure if I am eating enough and possibly over training so I wll list my diet and routine below:



MON- Chest and Bis

TUES – Running (sprinting up stairs and boxing training 45mins max)

WED – Back and Traps

THUR – Cardio Running (but feel like I should be resting)

FRI – Shoulders and Tris

SAT – Legs morning, sprint/interval training afternoon (45mins max)

SUN – Rest



I do volume training, 4 sets of each exersice 10 – 12 reps with a high intensity, but controlled repititions, I do this because it seems to be working for me and I love the feeling of 10 reps compared to 3 rep range, I can feel the muscle working.





Mon – chest and bis

Flat bench press

Incline dumbell press

Decline dumbell press

Cable flys

Standing barbell curls

Concentrated curls

Dumbell curls with dumbell vertical



Wed – Back and Traps

Deadlifts

Lat pulldown

Bent over T bar Rom

Seated row

Dumbell shrugs



Fri – Shoulders and Tris

Clean and press

Seated dumbell press

Lateral rases

Upright row

Dips

Skull crushers

Cable extensions



Sat – Legs

Dumbell Squat

Hack Squat

Lunges

Leg Extension

Calf Raises









My diet looks like this



7.00 AM – 1 cup oatmeal 4 eggs abd 2 egg whites

10.00AM – ½ cup brown rice a little salad and 3 kangaroo sausages (30g protein no fat) apple

1.00PM – 2 cups green veggies and 3 kangaroo sausages (30g protein no fat) + orange

3.00PM – 1 cup brown rice and can of tuna (40g protein)

4.00PM Bannana + Workout 1HR max

5.00PWO – 1 can of baked beans and can of tuna (40 gprotein)

7.00PM – 2 cups of veggies 300g chicken breast

9.00pm – 250G low fat cottage cheese and 4 egg whites



I do not take any supplements or steroids , I cant as I have depression and anxiety and it aggrivates my condition.



I have been feeling a bit run down and I know something in my diet or training is not right, if you could giveme some advice it would be sooo much appreciated.



Thank you for your time..

before getting into specifics, couple things about your 'run-down' feeling:

-you don't have to say the specific condition or medication, but are you currently taking any psychiatric meds? i know from personal experience, and my pharmacy degree that psych meds, esp. anti-depressants, mess with you...a lot. Most screw up how your body metabolizes sugar, many have fatigue/lethargy as a side effect, and many give indigestion. Anti-anxiety pills also mess with your metabolism, make you tired, and affect your REM sleep.

-I think volume training can only be done with success if you really eat like a horse, esp. pro and carbs. It also requires you to really monitor your progress, b/c overtraining can happen very quickly. Rest is paramount.